mediation

We woke to the news of another senseless mass shooting today. And not just a shooting, but the deadliest shooting in US history. Horrific, unthinkable, unjustifiable tragedy.

From shootings, to hurricanes, to inflammatory politics, we can’t escape negativity these days, and it’s taking a toll on our collective psyche. So many people are hurting, and it’s hard to know how to begin to help. It’s also hard to turn our attention away from the bad news.

Some people can acknowledge and process these tragedies in a healthy manner, but for others this negative cycle can have a significant impact, making us feel stuck, depressed, and hopeless. If the news of the day is overwhelming you, here’s how to break the negativity cycle:

Mind your mind. The human mind is like a monkey–always busy, and looking for ways to get us in trouble, rarely focused on the task at hand. Notice how often your thoughts shift to the past or present, and think more about what is happening in the moment, than anything else. Remember that the present is the only thing you can control. When the mind wanders, think “be here now.”

Sort your thoughts. Just like you sort laundry, (whites with whites, and colors with colors), you can also sort your thoughts. Which are helping you? Which are not? Make the line between the two more obvious. Notice that all thoughts are either painful (and disempowering), or painless (and empowering). Work on fueling the empowering thoughts, and pushing aside anything that might disempower you.

Recognize repetitive patterns, and break them. Our mind repeats the same messages over and over again. In some cases this is good–affirming thoughts foster confidence and hope. However, when negativity rules our thoughts, it can create self-sabotaging habits that are hard to break. Get really honest about your thought habits, and get rid of the ones that drag you down.

Don’t believe everything you think. The ego rules the mind and convinces us that we are right, and everyone else is wrong. That our perception of reality is the ONLY reality. And it’s just not true. Nothing in life is that cut and dry, and no one is right 100% of the time. Remind yourself that no matter what it seems, you don’t have all the facts. Give yourself, and others, a lot of grace, by recognizing that not everything you think is founded in truth.

Trust the struggles. Challenges are an essential part of life, and trying to fight them only makes us more unhappy. We have a choice in every moment to embrace reality, or deny it all together. When life doesn’t happen on your terms, instead of getting angry or denying it, tell yourself “it is what it is.” And then figure out what you can do to make it better, and go do that.

Ask a different question. Instead of asking “Will it ever get better?” ask “What can I you can do to make the world a better place?” And don’t discount your answer. We might not be able to directly change every bad situation in the world, but we can always do something to make a difference in someone’s life. Remember that every small act of kindness adds up like the drops of water in the ocean. The more positive effort you put forth, the better the world will be. No act is too small…so go do something to make the world a better place.

Remember that nothing is forever. Everything is always changing, which is good news, when we watch the world struggling. Todays news will be tomorrow’s history. Life will not always be this way, so get to work to do your part. Take it one breath, one moment, at a time. Affect what you can change, and use your talents to help others, one random act of kindness at a time.

Should we keep watching the news? Yes, of course. It’s important to stay informed. But don’t let it consume you. Know your limits and control your thoughts, so you can use your energy for uplifting and inspiring work, helping to make the world a better place, and enjoying the happiness you deserve.